Breathing and Stretching Exercises to Relax Your Pelvic Floor

Pelvic floor muscles play a vital role in keeping your bladder and bowel movements under control. This is because the pelvic floor holds several of your organs, including your bladder, bowel, urethra, and uterus. Weak pelvic floor muscles can cause a variety of health conditions, especially in women, such as incontinence, chronic constipation, difficulty in childbirth, and prolapse.

Most people do not know that aside from weak pelvic floor muscles, high levels of tension in the pelvic floor can also cause pain and discomfort in women. It can also lead to trouble emptying the bladder and pain during sexual intercourse. One way you can address this particular problem is to perform pelvic floor muscle relaxation exercises.

Diaphragmatic Breathing in Helping Pelvic Floor Relax

The best way to address tension in pelvic floor muscles is by performing diaphragmatic breathing. This particular exercise helps your pelvic floor relax by reducing pain and promoting optimal functionality.

To do this, follow these steps:

  1. Place one hand on the chest and the other below the rib cage
  2. Take a deep breath to the count of three, then slowly exhale at the count of four
  3. Continue to process for five to ten minutes daily

Your pelvic floor relaxes as you inhale, and returns to its normal resting state when you exhale. You know that you are doing it correctly if you see that your belly rises and falls as you breathe.

To better perform diaphragmatic breathing and achieve great results, you may consider following these girdle stretches to further relax your pelvic floor muscles. There are four stretches that you can follow, and the choice depends on your preference.

Happy baby pose

  1. Lie comfortably on your back
  2. Open your knees wider than your chest and slowly bring them upwards to your armpits
  3. Hold your legs behind the knees or ankles using your hands
  4. Ensure that your ankles are over the knees
  5. Hold this position for a few minutes or gently rock from side to side

Child’s Pose

  1. Lie comfortably on your back
  2. Spread your knees apart while your toes are touching
  3. Gently bow forward and move your torso downwards between your thighs
  4. Keep your arms stretched towards the ceiling

Adductor Stretching

  1. Lie comfortably on your back
  2. Touch the soles of your feet together and your knees out to the sides
  3. Place a pillow under your knees for support if you are experiencing pulling in your inner thighs or pubic bones

Piriformis Stretching

  1. Lie comfortably on your back
  2. Form a figure four with your legs by placing your left ankle on your right knee
  3. Pull your right thigh towards your chest to stretch your outside left hip
  4. Hold this position for about 30 seconds
  5. Repeat the same steps on the other side


Like a weak and loose pelvic floor, tense pelvic floor muscle can also significantly cause problems like incontinence. To address the issue, one should make an effort to relax their pelvic floor by performing diaphragmatic breathing. Achieve more significant results by practicing it with various girdle stretches that can be done at home.

If you are looking for the best product for female incontinence, try the best Kegel exerciser in the UK, manufactured by us at KegelMaster. We sell FDA-approved Kegel devices that you can learn more about by reading pelvic floor stimulation device reviews on our website.

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